Baked Lemon Herb Cod with Mashed Sweet Potatoes

Baked Lemon Herb Cod with Mashed Sweet Potatoes

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Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 4

Ingredients:

For the Cod:

  • 4 cod fillets (6 oz each)
  • 2 tbsp olive oil
  • 2 tbsp fresh lemon juice
  • 2 cloves garlic, minced
  • 1 tsp dried dill (or 1 tbsp fresh)
  • 1/2 tsp paprika
  • Salt and pepper to taste
  • Lemon slices for garnish

For the Sweet Potatoes:

  • 3 large sweet potatoes, peeled and cubed
  • 3 tbsp butter
  • 1/4 cup milk or cream
  • 1 tbsp honey or maple syrup (optional)
  • 1/4 tsp cinnamon
  • Salt to taste

Step-by-Step Instructions:

  1. Start the sweet potatoes: Place cubed sweet potatoes in a large pot with salted water. Bring to a boil and cook for 15–18 minutes until fork-tender.
  2. Prep the fish: While potatoes cook, preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  3. Season the cod: Pat cod fillets dry with paper towels. Place on prepared baking sheet. In a small bowl, mix olive oil, lemon juice, garlic, dill, paprika, salt, and pepper.
  4. Coat and bake: Brush the seasoning mixture generously over each fillet. Top with lemon slices. Bake for 12–15 minutes until fish flakes easily with a fork and is opaque throughout.
  5. Mash the sweet potatoes: Drain potatoes and return to pot. Add butter, milk, honey, cinnamon, and salt. Mash until completely smooth and creamy. For ultra-smooth texture, use a hand mixer!
  6. Plate beautifully: Create a bed of mashed sweet potatoes on each plate. Gently place a cod fillet on top. Drizzle with any pan juices.
  7. Serve fresh: Garnish with extra fresh dill and lemon wedges if desired. 

Chef’s Notes:

  • Cod is naturally tender and flaky—perfect for seniors! Halibut or tilapia work too.
  • Don’t overcook the fish—it should be just opaque and moist.
  • Add roasted garlic to sweet potatoes for extra flavor depth.
  • Steam some soft green beans on the side for a complete meal.
  • Sweet potatoes are packed with beta-carotene and vitamin A!

Nutrition Facts (per serving):

  • Calories: 365
  • Protein: 34g
  • Carbohydrates: 38g
  • Fat: 9g
  • Fiber: 6g
  • Omega-3s: 500mg
  • Vitamin A: 340% DV

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